A killer physique is one of the many byproducts of an efficient training program. But if your workouts are tailored more toward improving your body image than conditioning for your sport, you are headed in the wrong direction this off-season.

It's especially easy to fall into this trap when you're not regularly participating in games and team practices. But being a dedicated athlete means always concentrating on shaping up for your sportâin season or off-season. Your training should be focused on sport-specific attributesâsuch as core strength, flexibility, endurance, balance, speed and agilityârather than on getting into shape for the beach byÂ concentrating on building bigger biceps and six-pack abs.

A killer physique is one of the many byproducts of an efficient training program. But if your workouts are tailored more toward improving your body image than conditioning for your sport, you are headed in the wrong direction this off-season.

It's especially easy to fall into this trap when you're not regularly participating in games and team practices. But being a dedicated athlete means always concentrating on shaping up for your sport—in season or off-season. Your training should be focused on sport-specific attributes—such as core strength, flexibility, endurance, balance, speed and agility—rather than on getting into shape for the beach by concentrating on building bigger biceps and six-pack abs.

If you doubt that getting into peak shape for your sport will also give you a killer body, just look at professional athletes. Need more proof? Check out the following comparison between a sports conditioning workout and a body image workout. Then decide which one will more readily accomplish your goals.

Sports Conditioning Workout

Med Ball Push-Ups with Burpee Combo

Assume push-up position with one hand on med ball

Perform Push-Up until both arms are straight

Roll med ball to other hand; perform Push-Up

Continue in alternating fashion for specified reps

Immediately follow with 10 Burpees

Single-Leg Squat and Dumbbell Upright Row Combo

Hold dumbbell in left hand with overhand grip in front of body at hip level

Balance on right leg

Keeping weight on heel, sit hips back and bend knee to lower into a Squat

Squat until thigh is near parallel to the ground while simultaneously pulling the weight up to chest level

Explode out of squat position; repeat for specified reps

Multi-Directional Sprints

Speed Skaters: Keep your center of gravity stationary while hopping from side-to-side, forming an arc with your body. Land on one leg, balance, and hop to the other side.

Plant Stop: Side-shuffle five yards and plant; lean your body back in the direction from which you came while leaning your center of gravity in the direction you intend to move.

Mirror Drill with Partner:Two athletes stand facing each other; one mirrors the movements of the other (this is a great beginning reaction drill).

Sprint, Side-Shuffle, Side Run, Backpedal: Athletes stand in an athletic position facing the coach; coach points in a direction and yells a command about which type of movement to make, then points in a different direction and yells a command for a different type of movement.

Elevated Prone and Side Planks

Cool down with Upper- and Lower-Body Stretches

Body Image Workout

In this body image workout, notice that the majority of the exercises work only one muscle at a time. This decreases efficiency, limits potential gains and has a smaller effect on your performance. There's a time and a place for this type of workout, but if you are an athlete, you should avoid it.

Jim Carpentier
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Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, certified nutritional consultant and a health/fitness writer. He currently serves as Associate Health and Wellness Director at the Greater Morristown YMCA in Cedar Knolls, N.J. and as a
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